Terms

Jogging in the morning - good or bad? Tips for beginners. Jogging in the morning is a wise decision. Morning run or how to run in the morning to lose weight

Most doctors and coaches talk about the benefits of morning running, and yet there is no unequivocal opinion on this matter. And this is understandable: unreasonable morning workouts can harm the body. And besides, there are a number of contraindications that make running in the morning undesirable.

Basic Rule This is a mandatory warm-up before the start of classes. When running, you also need to pick up speed smoothly, moving from slow to your normal pace.

We will tell you about the benefits and harms of morning running.

Benefit

Running is known to have a positive effect on the heart by increasing blood flow to the heart muscle and thereby making it more resilient. It is also useful for the lungs, as it increases their volume. Yes, and the entire cardiovascular system, receiving a load, is strengthened. Due to this, the overall endurance of the body and its resistance to diseases increases.

As for the morning run, regular classes the body gets used to early loads. This makes lifting quick and easy. A person wakes up in a cheerful state, which is important for a successful start to the working day.

Jogging in the morning is especially useful for those who complain of poor appetite: jogging leads to a cost energy resources. It is clear that after it the body needs to replenish its reserves. And this naturally leads to increased appetite. So, having “waving” a couple of kilometers in the morning, you can sit down for a hearty breakfast.

Morning cross is especially important for those who want to lose weight. During the day or evening, the body burns fat only after it runs out of carbohydrates. And to deplete the carbohydrate reserve, it takes at least 20 minutes of exercise. But in the morning, when we just woke up, carbohydrates are actually at zero. This means that when running in the morning, fats begin to be burned immediately after the start of the process.

I must say about healthy sleep. If you run, for example, in the evening, the body needs to calm down and rebuild. And this takes time. Morning running, forcing a person to spend energy, in the evening makes itself felt with pleasant fatigue, which guarantees a quick fall asleep.

Harm

First of all, excessive loads are harmful. Anyone who runs faster than 11 km / h has the same chance of getting a heart attack as those who like to lie on the couch. Because the most the best way- jogging, not fast. Doctors consider 50 minutes to be the optimal time for running, and in general, they advise running no more than 2.5 hours a week.

This applies with absolute accuracy to running in the morning. But there is one more important nuance. If a person has trouble sleeping, then early jogging will harm the nervous system. This way of awakening will result in noticeable stress and, as a result, a general weakening of the body.

Let's add that in the morning it is not recommended to run for people with diseases of the liver, kidneys, joints and cardiovascular system. Problems with the spine and posture are another contraindication. So is hypertension. In addition, individual characteristics can become an obstacle to morning jogging: for example, the body “starts up” for a long time and does not work in the first half of the day. full force. In a word, take care of yourself, run correctly and be healthy!

How to start running?

Yes, yes, “I want to start running”, “from Monday to go for a run”, “I should take care of myself” - it’s hard to even imagine how many times and in what languages these words are pronounced daily. There is nothing particularly bad about this - our body is so arranged that lying at home in front of the TV is much more pleasant than running in a drizzling rain on a cold morning. But the path to the stars is thorny, and reset excess weight or strengthen the cardiovascular system, develop endurance just like that will not work.

And yet there are, there are running techniques that will suit even the laziest. Is it hard to run? And you go. Every day. Then add a minute of running until you can run for 15 minutes. Choose a slow pace, it is desirable to be able to talk while jogging, if you feel unbearable - slow down.

People are made to run, it's just that many have forgotten about it. One way or another, the moment will come when you can easily spend a quarter of an hour jogging. For this moment to come, you must adhere to some rules:

Warm up. This will prepare the body for the upcoming Turbo mode and make it easier to stay in it.
Try not to eat before running.
Body position: the head looks forward, the chin is not pressed to the chest and not thrown back, the arms are bent 90 degrees and pressed with the elbows to the body, the legs are carried forward with the hip, do not play, the body is strictly vertical, we land on the middle of the foot, we push off with the base thumb(resulting in rolling).
Breathe at your own pace, but cold weather We recommend inhaling through the nose.
Don't be afraid of side pain. Slow down when it appears, after a few workouts it will stop bothering you.
Pace. Take care of yourself, choose a moderate one - it's great for beginners.
Do not take too wide steps, ideally the kick of the foot should occur under your body.

Golden Rule, of course, not necessary, but you will resort to it one way or another: every week increase the distance traveled by 10% (2000 meters - 2200 meters), the time spent on training (60 minutes - 66 minutes). After some time, you will remember with a smile that you once ran 2 kilometers in 18 minutes.

Now you can start experimenting - set goals for yourself and try to achieve them. Run such and such a distance in such and such a time, run short distances with maximum acceleration.

If you are interested in weight loss, then you should know some of the nuances. The first 15-30 minutes of running the body consumes glycogen and ATP in the muscles, and only after this time does active lipolysis turn on, i.e. fat burning. This happens if you don't run very slowly. To speed up the onset of the state of lipolysis, the method of periodic (or ragged) running is best suited. Run 1 minute hard, 2 minutes slow, and repeat these cycles until you get tired. Choose the ratio of fast running to slow running. This method is quickly exhausting, but is the most suitable if you want to lose weight.

While running, you can meditate, listen to music or the sounds of nature, you can find a partner for yourself - perhaps one of the best ways to dilute your running routine. Nowadays, there is so little something pleasant and useful at the same time, and running is one of those rare events. Enjoy it and it will reward you good health and good mood.

The benefits of this exercise are obvious after a few runs.

Benefits of morning running

Firstly, insomnia disappears and the nervous system is strengthened. Secondly, energy appears and mood improves (if you run in the park, against the backdrop of nature, the effect will double). Thirdly, and most importantly, morning running is good for the figure: extra calories are instantly burned, and after regular training, cellulite disappears, forms become elastic, and legs become the object of envy of friends and admiration.

Also, morning running helps cleanse the lungs due to a large number inhaled oxygen, and such activities help poor posture.

Running is not only useful, but also convenient. Evening time is not particularly conducive to active movement (although this is individual), but still in the morning there are not so many people, nothing prevents you from enjoying nature and fresh air. Morning jogging will help not only improve physical, but also emotional condition: distract from the hustle and bustle, help to tune in positively for the upcoming day.

A few tips on how to do morning jogging the right way

1. The main thing in this matter is willpower. The first morning run is usually the hardest, but if it succeeds, then this activity will go into a pleasant and good habit. Jogging in the morning is a regular activity!
2. For those who are just starting to learn morning running, it is good for health about three to four times a week for half an hour (gradually, the time can be increased to an hour).
3. Before class, you should consult with a doctor (therapist or cardiologist). People who are overweight or diabetic should strictly advise.
4. First you need to stretch your muscles and only after that do a jog. Warming up will not only benefit, but also save you from unnecessary injuries. A dirt track is suitable for running, as running on asphalt can harm the joints.
5. It is important that they are pressed to the body, and the arms move in the same rhythm with the legs.
6. After a run, a glass of water or milk will help the body recover, do not neglect the shower.

If you follow these simple rules, the effect of running in the morning will be noticeable after a while. The figure will gain harmony and smartness, and health will certainly improve!

Doctors call running in the morning the most affordable way to maintain health. And this is true: you do not need to buy expensive exercise equipment, go on a strict diet or go to a fitness club. Enough suitable clothes and your desire. Here are just a few of the benefits of morning jogging:

The tone of the body increases and the mood rises;

Immunity is strengthened;

Fats are burned and metabolism is normalized;

The body is saturated with oxygen, the activity of internal organs improves (especially the heart and brain);

Improves digestion;

Blood circulation is activated.

In answering the question “what is running in the morning - good or bad for the body”, you can lean towards the second option if you thoughtlessly approach the training process. To get the most out of running, follow these tips:

1. Some people think that it is harmful to put stress on an awakened organism. Indeed, a heavy load immediately after waking up is not beneficial for the body. But no one says that it is necessary to run, just getting out of bed. A good warm-up is essential before training. If you don’t do it, then the answer to the question “what is morning running - benefit or harm” becomes obvious.

2. With a chronic lack of time, do not force yourself and wake up at 5 instead of the usual 7 hours. In this case, it is better to postpone jogging for the weekend.

3. If in the morning you experience a strong feeling of hunger, then you should not go for a run with an empty stomach. Snack on an energy bar or some fruit. And you can eat well after your workout.

4. Beginners should not take too high a pace. Start with normal walking, and after 5 minutes, switch to light jogging. The same applies to training time. To get started, 10 minutes will be enough. Increase your workout time as your endurance increases.

Running gear

If you choose the wrong training clothes, then classes will become a torment and will not bring positive results. For morning runs in the summer, it is recommended to wear a T-shirt and shorts. Moreover, they should be free and not constrain movements. If jogging is done in the cold season, then you need a fabric-based tracksuit. No need to run in rag sneakers or moccasins. You need regular shoes. Thanks to the dense sole, they not only reduce the load on the joints of the legs, but also smooth out the uneven running surface.

Finally

I hope this article has helped you understand the question: “What is running in the morning - good or bad for health?” And now you know the answer for sure.

Ordinary running has an even greater effect on our body than walking. The blood flow increases much - hence the energy intake from the environment; respiration - hence the removal of toxins, the whole body is thoroughly washed with pure blood, and inertial efforts reach much greater values than when walking. If the run is long enough, then respiratory acidosis occurs - hence biosynthesis in cells improves.
Beautiful words carved on stone have come down to us from ancient Hellas: “If you want to be strong, run; if you want to be beautiful, run; if you want to be smart, run.”
Let's take a closer look at effects arising from running load.
The effect of running on the endocrine and nervous system obviously. Running allows you to establish rhythmic work specified systems. To put a load on these systems, long-term cyclic anti-gravity work is necessary. A long leisurely run is ideal for this. We know that most of the blood vessels in the body are vertical, and capillary blood flow at rest per 1 mm2 of muscle cross section is open to about 30-80 capillaries. While running, when a person constantly overcomes the earth's gravity, jumping up and down in a vertical position, the blood flow in the vessels also “swings”, enters into resonance with running. At the same time, previously "sleeping" capillaries gradually open.. The number of open capillaries can already reach 2500. Such microcirculation activates the activity of the organs of internal secretion. The flow of hormones increases and is now able to reach the most distant cells and improve their work, coordinate the activities of systems. As a result, this leads to the fact that the activity of all body systems becomes more harmonious and balanced.
Usually, after a long run (30 minutes or more) there is a feeling of happiness(euphoria). This is the result of increased work of the pituitary gland, which produces special hormones - endorphins. At equal doses, they are 200 times more effective than morphine! Endorphins cause a natural feeling of bliss, have an analgesic effect and continue their action for 0.5-1 hour after running. In this way, running is an excellent remedy for depression and increasing mental potential.
During running training the number of heart contractions decreases, the heart becomes more powerful and works more economically. Adrenal hormones, produced during physical activity, have a beneficial effect on the heart. As a result, a person with a rare pulse controls his emotions much more easily, and increased doses of adrenaline do not have harmful effects on his body, as happens in sedentary people.
You can run at any time of the day. So, in the morning, when there is an increased amount of hormones in the blood, running will be a natural means to discharge excess hormones, which will help the body return to harmony. If you run after labor day- in the evening, this will relieve stress, relax, recharge your batteries, suppress excessive appetite and fall asleep beautifully.
With a long rhythmic run, the pulse becomes 120-130 beats per minute and the peripheral blood vessels expand, their resistance decreases, which leads to a decrease in blood pressure. Reduced pressure, on the contrary, rises. In this way, running is an excellent blood pressure normalizer.
Running helps to normalize the acidity of gastric juice. So, with reduced secretion of gastric juice, before running, drink a glass of structured or magnetic water - this will enhance the secretory function of the stomach. Run for at least 30 minutes and no more than an hour. A longer run, according to the laws of energy distribution, can suppress an already weak secretion.
When the secretion is increased or normal, you can drink a glass of oatmeal or oatmeal before running. In this case, you can run much longer - up to 2 hours.
As a result of activating the organism, saturating it with energy, the creative potential of consciousness increases (which indicates an increase in mental potential), especially in the process of running itself. As a rule, while running, the most valuable thoughts come to mind.
You can run around with a small voice recorder and immediately record the most unique thoughts read from the information field. Very often it happens like this: what was clear and understandable during the run is erased or loses its sharpness later, because there is no energy (which the run gave) that clarifies everything.
Running techniques
1. There are countless running options. For example, here is what I. Khvoshchevsky recalls about the run of P. K. Ivanov:
“... By the way, about Ivanov's run. He was unique and unique. After a few steps of leisurely jogging followed by an explosive, full-body tension run with straight outstretched arms and legs. And so meters 40-50. Then another relaxed run. And so on up to 4-5 times.
Ivanov considered such a run useful for those who mental labor and leads sedentary image life. He recommended to apply such a run 2-3 times a day. Such a run is very effective before dousing or winter swimming in winter conditions. There is a rapid warming up of the body in any frost.
Was with Ivanov and running variation to strengthen the cervical vertebrae and back. This is a run with the head thrown back and with the hands laid in the form of wings behind the back with full tension of the whole body. There was also a soothing run, unhurried, as if in slow motion, with hanging in the air and smooth, full amplitude swings of the arms back and forth, like the wings of a bird. More than once I had to watch Porfiry Korneevich running, and it seemed that he could come up with his options endlessly.
2. Carlos Castaneda describes a special "power run" taught to him by the Master. To do this, the back should be flat, and the torso slightly tilted forward, knees bent. During the run itself, the knees rise almost to the chest. With such a run, the step is small, cautious, which allows you to run even at night with high speed and don't be afraid to fall. As a result of such a run, a person works like a dynamo - strongly generating energy and shaking the entire body.
A very effective combination of running with various mental representations, meditative running and its other varieties. Here are some.
3. " Pumping energy" while running. To do this, imagine that when you inhale, you absorb through any part of the body (crown, nose, palms, soles).
you feet, etc.) healing energy from the air. When exhaling, mentally direct it to the sick or weakness. With a deep entry into the image, you can bring yourself to such a state that you physically feel how the energy enters the body and then rushes to the chosen place with a powerful stream. In this place, heat begins to spread and blood pulsation is felt.
For example, P.K. Ivanov used running with a feeling of air pressure from above on his head. At the same time, he so entered the image that from this alone he "ate" the air, which he used during fasting.
4. "Pumping out metabolites". If some organ in your body is not in order, for example, the liver, then while running you imagine that when you inhale you are sucking out the pain
organ (liver) all fatigue toxins, toxins, pathogenic energy in the form of blackness (black smoke), and during exhalation you throw them out (black cloud) from the
ganism along with air. When you feel that you have sufficiently cleansed the organ (liver), then do the opposite. As you inhale, imagine that you are filling up.
dazzling white or yellowish ( sunlight) energy, and on exhalation you condense it and send it to the diseased organ (liver).
At the end of running you can run about 2-2.5 km with maximum speed, representing himself as an arrow shot from a bow. This is very p Useful for an enhanced set of endorphins and creating a positive mood. After any fast run, you need to run another 1-1.5 km at a slow pace. At the same time, relax your whole body, let your arms dangle like whips.
Many people at the beginning of running classes have a strong tightness, stiffness. You can fight this if, while running, make sure that only the spinal column is tense, even as a stick. And everything else is “put on” on it, dangles easily and freely. You can follow the relaxation of the fingers, then the hands, forearms, etc. This will relax your hands. Then go to the muscles of the face, and after that, relax the buttocks and legs from the thigh to the lower leg.
5. While running, you can repeat various settings: “I am healthy”, “I am full of strength”, “My running is easy and brings me joy”, etc. For example, “And I am so young,
The Lord is in the chest, the Lord is with me,” while mentally imagining the face of the Lord in the region of the heart. This wording is pronounced to oneself in a singsong voice.
The look is of great importance while running.
- If you look slightly above the horizon, then gradually there is a feeling that you are floating in the air, slowly rising up.
- If you look at the ground in front of you, it will be harder to run.
- If you look straight ahead, there is a "pulling into the pipe" effect. Try it and see for yourself.
6. There are circumstances when there is nowhere to run. No need to complain about this - run in place, as Paul Bragg did during long flights at the tail of the aircraft.
Extremely efficient running on toes. At the same time, the torso is slightly tilted forward, and with your heels slap yourself on the buttocks. From such a run arise the strongest inertial forces in the whole body, but especially strong in the rectum. If you go to the toilet with difficulty, then such a run will help you a lot - it literally shakes the whole body. If during this run you hold your breath on a small exhalation, the effect will be even stronger. It is necessary to start practicing such a run gradually - from 15 seconds and bring it up to 10-15 minutes or more.
7. Another kind of running in place - running with knees high. In terms of efficiency, it is in no way inferior to the previous one.
In conclusion, I would like to say a proverb: “If you don’t want to run while you are healthy, you will run when you are sick.” You can create your own running option and practice.
I’m going to resume jogging again, and I was looking for information on the benefits of running on the net, this is what I found:
Benefits of running
Running does not leave any human organ or system without its beneficial effect. Consider what other positive changes in the body a person who regularly practices running can count on.
- Running and internal organs While running, there is a soft "shake" of all internal organs (liver, stomach, pancreas, kidneys, and so on) - this is an ideal stimulator of their work. At the same time, blood enriched with oxygen and nutrients actively circulates in abdominal cavity washing all organs. Such a double healing effect does not remain without positive consequences - the metabolism in the body is activated and the beginnings of various diseases are eliminated.
- Running and bowel movements While running, the remnants of food in the intestines mechanically irritate the walls of this organ, stimulating peristalsis (the process of moving food in the intestines). Thus, running helps to solve problems such as constipation.
- Running and gallbladder work During the run, strong inertial forces arise in the gallbladder - bile is agitated and stagnant processes are eliminated, which is an excellent prevention of the appearance of stones in this organ.
- Running and the Liver Running naturally stimulates the liver. During running, the liver tissue consumes oxygen 2-3 times more than normal, in addition, with deep breathing, the diaphragm massages the liver, which improves the outflow of bile. All this stimulates the restoration of liver tissue.
- The effect of running on the spine and joints Major joint problem modern man- this is the lack of proper load on them. If the movement occurs, then in strictly limited directions. Thus, the blood circulation in the joints is disturbed, the supply of nutrients to them - the joint begins to break down and age much faster. During running, active movements occur in all joints of the body, blood and lymph actively wash them, stimulating the restoration of cartilage tissue and eliminating degenerative changes.
One of the main components of a healthy spine is elastic and well-developed intervertebral discs (these are cartilaginous pads between bone vertebrae that perform a spring function). The peculiarity of the structure of the intervertebral discs is that they can receive nutrients only from the surrounding tissues through diffusion. The intervertebral discs of an adult do not have their own blood vessels. Long walks can save intervertebral discs from a “half-starved” existence. During such training, the spine receives a periodic vertical load, due to which the intervertebral discs compress and swell many, many times in a row, absorbing nutrients, water and oxygen from the surrounding tissues. Thanks to this, the metabolism and restoration of the entire spine is activated.
- Running and character development Our character traits, in particular willpower, can be compared to ordinary muscles. When we train any muscle, it becomes stronger, more resilient and easier to control from the side of the central nervous system. Character traits have the same properties - if a person lies on the couch in front of the TV every evening for 2-3 hours, he trains a certain character trait and will eventually reap the rewards ( not hard to guess which ones) from this workout. If a person regularly strains himself a little (for example, runs 2-3 times a week), then other character traits (willpower) are trained in him. It will be much easier for him to start any new business (at work or at home), such useful stress will no longer be a big shock for him. According to modern research, people who regularly practice running become more sociable, balanced and self-confident.
- Running and immunity Due to regular running, the number of erythrocytes, hemoglobin and lymphocytes increases in the blood, more immunoglobulins are observed in the blood serum, all this helps to increase the protective properties of the body and reduces Clinics
I would like to note in conclusion: like any other physical activity, running requires a rational approach. This is what will be good for your health, and not a hasty decision to start running tonight! Unfortunately, almost healthy people in modern society not so much, so it is necessary to take into account all the existing diseases and the risk of potential ones.
Running is quite a serious physical and emotional load. On the other hand, when taking this "obstacle", as a rule, a person really becomes more resilient. Taking into account the fact that mainly middle-aged people decide to engage in recreational running, it is possible to quite effectively prevent diseases of the cardiovascular system, the musculoskeletal system, strengthen general immunity and, importantly, show good example the rising generation!
How to run correctly?
Almost everyone knows how to run, but not everyone can run so that running is beneficial.
What are the benefits of running?
During the run, almost all the muscles of our body are involved. In time for a good run, they also train. Healthy muscles mean healthy joints.
While running, the body is cleansed. Sweat is released, and with it all the muck leaves our body.
Training of the cardiovascular system. The heart is trained, blood circulation improves, and consequently, the supply of oxygen to organs.
Running helps fight depression. After a good run (and if the run is very good, then already during it), the hormone of happiness is released in the body.
Running has a beneficial effect on the immune system, the central nervous system.
Running contributes to hardening if you jog in the fresh air.
After all, running develops personal qualities such as self-control, determination, willpower. Physically trained people have higher self-esteem.
Well, it seems that they more or less figured it out with benefit. The list can be continued for a long time, but, in principle, everything is clear. Now, if there is a desire to improve oneself, the question arises: “How to start running?”. Answer: Easy. Ask yourself the question, what prevents you from devoting 20 minutes of your time to your own health tomorrow and starting the first workout? If you name at least three significant reasons, real reasons then you don't have to read further.
What do you need to start running?
- A wish.
- Self-confidence. Because it's not for a week, a month or before winter, you have to run all year round, until the end of life and in any weather. Otherwise, you may not even start.
- Physical form. If the doctor said that the load is contraindicated, then it is better not to risk it.
- Sports uniforms. Running shoes are a must. Good sports shoes with soft soles will protect your joints from impact loads, and will also be a good psychological stimulus.
- You need to choose a place where you will run. It is better if it is a park or a stadium. Firstly, walking dogs is prohibited in parks and stadiums. Secondly, there are no cars there. Thirdly, there are paths along which you can run even in winter, because they are cleaned. In addition, the park has a bit of nature, as well as ups and downs, which will help diversify training.
You can run around the house, but the pleasure from this will be less. You can also run directly at home, the main thing is that your relatives do not mind. By the way, one American developed and published a manual on how to run around the kitchen table.
Choose a route, study it, to do this, walk it on foot and make sure that you are not in danger anywhere on the route.
It is necessary make a run schedule. Decide on what days you will run: daily (morning or evening), or two to three times a week.
For beginners, it is better to start with daily morning runs. Jogging should take place at an average pace and last from 1 to 20 minutes (depending on physical fitness). For example, if the preparation is completely nowhere, then start with jogging at home on the spot from one minute, and every week try to increase the time by 1 minute. After a couple of months, you can move to the park.
Trained runners can train two to three times a week and run for speed (run at a fast pace, no more than 12 minutes) or endurance (run at a slow pace, from 20 minutes to several hours). It is recommended to alternate training for speed and endurance.
Before you run.
Perform a warm-up to warm up the body and disperse the blood. To do this, it is enough to walk at a fast pace, so that the pulse becomes more frequent. Take a few deep breaths through your nose with a full exhalation through your mouth. Perform swing movements with your arms and legs, rotational movements torso.
It would be nice to stretch warm muscles, especially the muscles of the legs and back.
Helpful Hints:
- Start running at a low pace, gradually increasing it (of course, if you do not run at speed, then you need to warm up very well before starting).
- Less unnecessary movement. While jogging, people often make a lot of unnecessary movements. Extra steps overload the body. A slight tilt of the body forward shifts the center of gravity, which helps to avoid unnecessary movements.
- You need to run straight, not bouncing up and down.
- Feet should be placed gently, without sharp blows to the heels. Joints can be damaged by impact.
- Less grip on the ground. It's not a walk, it's a run. Putting your foot on the ground, you need to tear it off the ground as soon as possible.
- While running, you need to breathe through your nose. If during a run a person begins to breathe through his mouth, it means that the body is overloaded - there is not enough oxygen.
You need to run systematically, otherwise there will be no benefit.
To restore the water balance in the body after a run, it is recommended to drink a cup, or more, of ordinary water at room temperature.
After passing the planned distance, in no case do not stop. Walk around until your pulse returns.
While jogging, your lower leg may begin to break. After a run, especially after a good one, the next, as well as the second and third days, muscles can hurt - any muscles. While running, almost all the muscles of our body are involved, and such pain indicates an untrained body. An ache of the lower leg indicates weakness calf muscles. Muscle pain is due to the release of lactic acid from the muscles. In time, everything will pass. The main thing is not to give up.
Remember that the benefits will only be with constant training, while the load must be periodically increased. You yourself will feel when you need to increase the load.
I prefer to run lunch break but not in the morning
HOW TO RUN CORRECTLY. RUNNING TECHNIQUE. BREATHING TECHNIQUE
Running is one of the most natural species movements for a person, but people have become far from nature, so you need to re-learn how to run, and your running will become absolutely safe, easy and enjoyable.
By the way, many African runners who have excellent running technique did not have shoes as children and learned to run barefoot. Now many, looking at these champions, admire the elegant style and efficient technique running
Using correct technique running, you will be able to run quickly, smoothly and without injury, even on hard surfaces.
RUNNING TECHNIQUE
WARM-UP
During the warm-up, you warm up the body and improve the elasticity of muscles and ligaments, increase heart rate, increase breathing and increase blood circulation in the muscles.
The purpose of the warm-up is to improve performance and prevent injury.
HANDS WORK
I start with the hands, because they are usually forgotten about. Perhaps you are thinking: “I run with my feet, what does my hands have to do with it?” body it one system leverage, right job The hands will help you work your feet correctly, balance your body movements and run much easier and faster.
Often, novice runners keep their hands clasped at their chests and hardly move them, or vice versa throw their hands down and dangle them at random, all this interferes with running correctly.
Another mistake is sweeping, wide movements of the arms to the sides. If the arms dangle to the sides, then the legs will begin to "wobble" to the sides, instead of working in a straight line and pushing the body forward.
How to:
The muscles of the shoulder girdle should be relaxed, do not "tighten", but keep your hands compact, close to the body, do not scatter them to the sides and do not throw them like ropes.
The brushes are slightly gathered into a fist, but without undue tension.
The arms are bent at the elbows at an acute angle and work along the body back and forth.
During the backswing, the hand is on the side, close to the body at the lower ribs.
During the forward swing, it rises forward to the midline of the chest.
Work your arms vigorously and this will help you run faster.
BODY POSITION
Don't slouch, don't lift your shoulders up, don't lean too far forward, this will shorten your stride and cause you to stumble. Do not tilt your head down, look ahead at the horizon line.
Do not "clamp" remove excess tension from the body. Only those muscles that are in this moment necessary for running, and the rest relax.
Don't jump up and down while running, if your body makes big up and down motions, then you're wasting energy on jumping, not running.
FOOTWORK
Running can be divided into a pushing phase, a flying phase, and a landing phase.
While walking, there is no flying phase, you are always touching the ground.
Run in a straight line, don't swing your hips or swing your legs out to the side.
You need to land on the front of the foot (the base of the toes), keeping the leg slightly bent at the knee. Then the heel drops, and you stand on the entire surface of the foot, loading it with body weight. This provides good cushioning and proper running.
When landing, the foot should be placed under the center of gravity, that is, when you land, the foot should be directly under you. If you throw your leg forward and put your foot in front of the center of gravity, then you will "stumble" on own leg put forward. This leads to a braking effect and a hard, irrational run.
Throwing the leg forward and landing on the heel are serious mistakes.
If you land on your heel, then the run will be hard, and shock wave will go all over the body, leading to injury. Therefore, land on the front of the foot and place the leg under you, keeping it slightly bent at the knee joint.
After landing, when the leg has taken your weight, the pushing phase occurs, the foot must actively work to increase the push. After pushing out, you bend your leg at the knee, bring it forward again and lower your foot to the ground, the whole step is repeated again. The foot is placed on the ground when the forward swing is complete. If the foot touches the ground while you are still moving your foot forward, then you will "shuffle on the ground" and "stick" your toes into the ground.
Do not kick the ground with your feet, experienced athletes run almost silently.
If you're kicking the ground, you're running wrong and you're wasting energy kicking the ground instead of using that power to move forward.
You need to quickly but gently put the front of the foot on the ground.
Experienced runners "roll" over the ground "stroking" it with their feet, but do not pound the ground with a roar. A good runner "rolls" on the foot without slowing down the movement, one step smoothly into the next.
Do not take too long steps, it is better to take steps more often, the optimal frequency is 3-5 steps per second. The length of the step increases with the speed of running, the stronger and faster you push off, the farther you will fly and the longer the step will be.
Do not try to lengthen your stride by throwing your straight leg forward and "raking" the ground, stride length and running speed depend on the power of pushing.
TOTAL
1. Land on the forefoot, and then take the weight on the entire foot.
2. Place the foot "under you", the leg is slightly bent at the knee, do not throw the leg forward.
3. Don't pound your feet on the ground, put your foot on the ground firmly but gently.
To understand how to run landing on your toe, do this exercise:
Stand up straight, bend your arms and start running in place.
At the same time, you will not beat your heels on the ground, you will land on your toes.
Take 20 running steps in place, then very slowly begin to move forward.
Gradually speed up your run, but try to land on your toes first.
Do not throw your leg forward, put your foot under you and push off.
Land on top of the leg, as if “rolling” on it, push off and carry the other leg forward, also roll on it and push forward, and so on ...
Movements should be uniform and unified.
HOW TO BREATH CORRECTLY WHILE RUN
You need to breathe through your nose and through your mouth.
Don't talk while running, it destroys proper breathing.
Depending on the speed at which you run, you will have different depth and frequency of breathing in relation to steps. Study your body and select the optimal pace and depth of breathing. Try taking a deeper breath and a quick breath.
The athlete must be focused on what he is doing.
If you start to get out of breath, slow down your running speed and increase your breathing, everything should be in harmony.
Learn to feel your body, focus on your steps and breathing, "contemplate" your body while running and you will feel the slightest change.
PULSE AND RECOVERY CONTROL
With heavy training loads, you need to monitor recovery.
One of the best and simple ways, is the control of the morning pulse at rest.
Take your pulse in the morning as you wake up before getting out of bed.
The pulse must be counted for one full minute.
First you need to know your average three days later, this will be your resting heart rate.
When you start running, you will notice that your heart rate will start to drop. This is a good indicator of the correct adaptation of the body. Your heart and entire circulatory system starts to work more efficiently, and your heart rate drops.
Running it The best way training of the heart and blood vessels!
However, if you notice an increase in your morning heart rate by more than 10%, this indicates that you regularly overload the body and it does not have time to recover.
An increase in resting heart rate can also be caused by a cold, emotional stress, or a hard workout the day before.
In any case, this means that the load needs to be reduced or more rest.

Among the variety of sports that exist today, which are available to absolutely everyone, even those who do not have an entry level physical training, there are only a few, the most popular and effective. This list includes running, the benefits of which have already been said quite a lot, it is unlikely that anyone will have doubts about the effectiveness of this activity. Running has become one of the most common ways to keep your body in shape without putting in much effort. Every day, the number of those who give their preference to running is increasing. In addition, running is a great way to cope with excess weight, and at the same time keep your health in excellent condition. In a word, if you decide to take on your appearance and health, then you are unlikely to be able to find something more suitable than running. But, before you start jogging, carefully read all the advantages and disadvantages of this sport.

Benefits of morning running

The most optimal time for jogging is considered early in the morning, when the air is still clean and fresh, not saturated with car and industrial exhausts, as well as city dust and dirt. By running in the morning, you can not only strengthen your muscles and the body as a whole, but also saturate it with cool, fresh air moistened with morning dew. This will certainly benefit you, and after a few days, you will feel that you have become much more cheerful and cheerful.

The next advantage of running is its accessibility. In order to start running, you will not need to buy an expensive gym membership or hire an instructor. Also, running does not require any additional sports equipment. All you need is comfortable clothing, running shoes, and a place where you can run. It is best to run on a flat, smooth surface, and in order to soften the load on the feet, you need to purchase special running shoes that create a cushioning effect with every step.

It is impossible not to mention the versatility of running, since it, like no other sport, involves maximum amount muscles when performing seemingly simple and mundane movements. While running, not only the legs work, as many novice athletes are used to thinking, while jogging you use your legs, arms, buttocks and even the press, which is very important for achieving maximum results. The more muscles you work, the more energy you use, the more calories you burn, and the better you look and feel.

The benefits of running

The first factor that makes running good for the body is the ability to strengthen the muscles. As you know, healthy and strong muscles are the key to strong joints and reduce the risk of various injuries, both sports and domestic. While running, even those muscles that are in ordinary life are practically not involved, due to which the tone of the whole organism improves.

With the help of running, you can strengthen the immune system, as regular active physical activity increases the body's ability to resist various viruses and infections that await us at every turn. Running in the fresh air is a kind of hardening, improving the state of the immune system, especially if you run not only in the warm, but also in the cold season.

Thanks to running, blood circulation in the body is normalized and the work of the cardiovascular system is getting better. This allows you to supply all internal organs with a sufficient amount of oxygen delivered to the cells along with the blood. While running, you need to adhere to a certain pace of breathing, and this, in turn, is an excellent workout for respiratory system and lungs. The only condition is running in the fresh air and in an area where the air is clean and fresh enough.

In the process of running, the sweating system actively works, which helps to cleanse the body. The fact is that together with sweat, slags and toxins accumulated in the tissues and pores come out of it. It is recommended that you take a shower and exfoliate your body immediately after running to make sure you get rid of all possible sources of body pollution. Accelerated blood circulation also has a positive effect on the skin condition, making it more hydrated, softer and giving the skin a healthy, blooming appearance.

Let's not forget about the ability of running to influence our mood. After a run, you will be in high spirits and in a great mood, even if you are exhausted and tired. The thing is that during intense physical exertion, the body produces a large number of serotonin, which is also called the hormone of happiness. It is this hormone that is responsible for the feeling of joy that does not leave those who regularly play sports. Also, running can normalize sleep, relieve insomnia and depression, and eliminate some diseases of the central nervous system.

The harm of running

People who do not consider themselves to be leading healthy lifestyle life, it is often said that running in the morning can be harmful to health. The only argument they give in order to give up early runs is that the body is not prepared for intense physical activity. Immediately after waking up, internal processes do not have time to start, and the body does not work at full strength. During this period, he needs to instantly adapt to new conditions and start generating energy for running in an increased volume. This can be harmful to the body and adversely affect the work of the heart. To prevent this from happening, you should not run immediately after waking up, but give yourself time to normalize internal processes. If the awakening is too difficult, then it is better to completely transfer the run to the evening.

Running can harm the body if you choose the wrong place to run. It is not recommended to run near chemical plants, factories and industries that emit toxic waste into the air. In this case, running will not only not strengthen the body. But it can also cause the development of various chronic diseases. The best place for running is a recreation area in the nearest park or square. Do not miss the opportunity to run in the morning when you find yourself in an ecologically clean resort area, located near the sea coast or forest.

There is a category of people for whom running is strictly contraindicated. Running can harm their body and worsen their health, exacerbating chronic diseases. This category includes those who have diseases of the joints, as well as diseases associated with the spine. It can be damage to the lower back, poor posture, or back pain. Those who suffer from cardiovascular diseases should also be careful about jogging. In this case, running should be only at a moderate pace and without sudden movements. People with hypertension and vascular problems should not get involved in running. This can lead to disastrous consequences and poor health.

Morning run for weight loss

As mentioned earlier, running helps to get rid of extra pounds. This is due to the fact that while running, a large number of calories are burned, as well as metabolism is normalized and digestion improves. This is the key to weight loss without harm to the body. However, to get the desired result. It is necessary to follow some rules during morning runs that will help increase the results.

Start with a slow run, gradually increase the pace, breathe properly while jogging, inhaling through your nose and exhaling through your mouth, alternate between different types of running, it can be jogging or intense sprinting. If you feel unwell, be sure to stop and rest. Choose the right clothes and shoes for jogging. Before you go for a run, take a contrast shower, which will help speed up internal processes.